Week two is in the books of the Whole 30. I won’t lie. I was craving donuts at the beginning of the week. Really badly. I almost broke down. But the thought of going back to constantly feeling bloated and burping all the time deterred me. Plus I want to do this the right way. I’m also feeling better in my own skin again. Can somebody say hello abs? These babies haven’t made an appearance in years. Per the rules of the Whole 30 I have no weighed myself. But I’m loving what I see!!
Week 2 menu:
Breakfast: Southwest Breakfast Casserole
Lunch: Spaghetti Squash and meatballs
Dinner: Chicken Stir Fry
Southwest Breakfast Casserole
I was surprised by this one, I usually don’t like ground chicken. It’s just weird to me, but I enjoyed this recipe!
1 red bell pepper
1 green bell pepper
1 lb ground chicken
1 tsp salt
1 tsp pepper
7 oz can of chopped green chili
1/2 cup unsweetened coconut milk
Heat oven to 375 degrees. Chop peppers and onion and cook them in a skillet until onion is translucent. Set aside to cool. Add chicken to skillet and juice from the green chili, cook until slightly browned. In a large bowl, whisk together eggs and coconut milk. Once the chicken and veggies are cooled to room temperature mix into eggs and pour into a 9-in greased pie pan. Bake for 35-40 min!
Spaghetti Squash and Meatballs
Probably my favorite meal this week. I didn’t even miss real pasta and the spaghetti squash was surprisingly filling!
1 lb grass fed ground beef
1 tsp basil
1/2 tsp oregano
1/2 tsp thyme
1/2 tsp onion powder
1/2 tsp garlic powder
1 tsp salt
1/2 cup coconut flour
1/2 tsp rosemary
2 medium sized spaghetti squash
24 oz can crushed tomatoes
2 cloves garlic
1 onion, chopped
In large bowl mix together the ground beef, basil, oregano, rosemary, garlic powder, onion powder, salt and coconut flour. Mix together with hands until well incorporated, add in egg and continue to mix. Form into large meatballs, about 6-8. Grease skillet, brown meatballs on each side. You don’t have to cook thoroughly, they will cook in the crock pot. Add meat balls to slow cooker, top meat balls with tomatoes, onion and garlic. Serve with fresh basil and spaghetti squash.
Chicken Stir Fry
So I kind of winged this one. There’s no real recipe, I just took a chicken breast and whatever vegetables I had (mushroom, spinach, pepper, and onion) and sauteed it all together in some coconut oil. It was pretty bland so I found a Whole 30 approved Tahini sauce at Trader Joe’s and added that. It made a HUGE difference. Some times you just have to experiment and see what works for you. I have to say that my meals are usually anything BUT boring!
Here are some other meals that I tried during the weekend:
Sweet potato hash with eggs:
Prosciutto wrapped chicken thighs with a baked potato and side salad:
B Good Burger with no bun, avocado and an egg with sweet potato fries:
With week one under my belt I can definitely tell that my stomach has been so much better (aka less burps) . It’s hard to say energy wise how I’m doing since I just added a second job on top of a full time job and training for a marathon. But I have no cravings for any of the off limit foods and I think it’s because I’ve had good meals to look forward to.
Week 1 meal plan was the following:
Breakfast- Spaghetti squash quiche
Lunch- Chicken tenders with roasted potatoes and broccoli
Dinner- Sweet potato chili
Spaghetti Squash Quiche
This was probably my favorite of the week. I didn’t even miss the cheese that I would usually put in an egg-y dish!
1 spaghetti squash
6 whole eggs
Mixings of your choosing: I used 5 slices of bacon, mushrooms and spinach
Bake spaghetti squash at 350 for 40 min, remove and leg cool. Once cooled use fork to remove the squash from shell. Take a 9 in greased pie pan and smoosh the squash to the sides of the pan so it creates a “crust.” Place chopped mixings into the crust
In a separate bowl whisk together the 6 eggs. Pour over the mixings in the crust and then bake for about 40 min or until egg has settled.
About 5 servings
These were super tasty, but I think next time I’ll pan fry them and then stick them in the oven for a little bit too.
1 lb chicken tenders
1 tbsp unsweetened coconut milk or other nondairy milk of your choosing
1/2 cup coconut flour
1 tsp garlic powder
1 tsp salt
In a mixing bowl whisk together the egg and unsweetened coconut milk.
In a second bowl combine the coconut flour, garlic powder and salt.
Dredge the chicken in the egg mixture and coat with the coconut flour mixture. Lightly fry in a pan with coconut oil until cooked all the way through.
Sweet Potato Chili
I was skeptical of this meal because I’m so used to traditional bean chili topped with cheese. But this was delicious all on its own. When shopping for the ingredients for this recipe though, make sure you’re reading labels to make sure you’re not buying anything with added sugar to it.
1 onion (chopped)
1 15oz can tomato sauce
1 15 oz can diced tomato
1 can water
1 large sweet potato, chopped into 1 inch cubes
1 lb ground beef
1 1/2 tbsp cocao powder
1/2 tsp red pepper flakes
1 tsp cumin
1 tsp oregano
2 garlic cloves, minced
Salt to taste
Place all ingredients in crock pot, breaking up beef before putting it in. Cook and low for 8-10 hours. Enjoy!
As a Sweat Pink Ambassador, I get a chance to review run products. This post is spoonsored by Grokker and I received a free three month trail to facilitate my honest review. The post may also contain affiliate links.
If you’ve kept up with my blog, you know I hit a rut last year when it came with fitness (if you haven’t check out the post here: https://christinemince.com/2015/04/30/finding-my-balance-and-not-tipping-over/). This year I made it a goal to try out different work outs and fall in love with working out all over again, but between training for my races and my wacky work schedule sometimes it’s hard to get to different studios with a strict schedule.
So when I got chosen for the Grokker campaign I was super excited! I could do some cool work outs without having to adhere to someone else’s schedule or worry about travel. I also sometimes have to get my work outs in at 4am and with it getting darker out earlier and public transportation doesn’t start until 5:30am in Boston, I can get my work outs done without leaving my home!!!
My favorite work outs were definitely the HIIT ones, I like a nice short and sweet work out and these were short enough that I could do 2 or 3 videos hitting different body parts. Here’s one example of the videos I tried out!
I also really liked the pilates and barre work outs. I teach barre myself so these gave me tons of new moves for my class! Lastly, I really enjoyed the spin classes! I love to spin, but as I said before it’s hard for me to fit classes in my busy schedule. I recently got a bike trainer so that I can use my own bike as a stationary one, and these classes are perfect to help keep my motivated for an hour and really challenge me!
I loved Grokker because there pretty much is something for everyone to try out and discover something they may not try with a lot of people watching them in class or too scared to even try it out.
Check out Grokker for yourself! Use the code: 99CENTS for 99 cents for first month of premium or you can win a free 3 month premium membership if you follow me, Grokker and Fitapproach on instagram and tag a friend to win a free 3 months of premium membership to their site!
In my last post I talked about how to travel without disembarking from your fitness goals. Well, there are also some days you just don’t feel like working out and you need tell yourself that you will at least try to do 10 minutes. If you can’t make it to the gym or you’re on the road and don’t like running or hiking, try this quick 10 minute circuit that can be done anywhere:
Fat-Burning Circuit: Perform each exercise for 45 sec and rest for 15 sec in between each one. Repeat 2x
A1: Air Squats
A2: Push Ups
A3: Squat Jumps
Now, wasn’t that fun?
Traveling doesn’t mean that you have to lose sight of your fitness goals.
I’ve run in a lot of really cool places, the beaches of Puerto Rico, the streets of London, wooded trails in North Carolina and many more. I’ve hiked and walked in some great places, too. As a matter of fact, when I travel – my workouts are always pretty interesting. Traveling does bring some challenges because it also forces you to make changes to your normal routine but those changes can actually be really great for your fitness goals. Why? Because it reminds you that fitness can be fun!
Fitness on the go doesn’t have to be stressful or as carefully planned during our every day lives. Plan your work outs into your vacation so that you can really SEE the place you’re in. It can be as easy at putting on your sneakers and exploring or it can take a bit of planning; here are some of ways to fit workouts into your vacation and make them fun:
- Check a map before you go. Know where you’re going to be so that you can plan your walks or workouts ahead. It will also help you plan your day, knowing how long your walk/run will be.
- Check your location for studios – I love hopping into a local yoga class while I’m away
- Ask the concierge. There’s always a fitness-buff on staff, they’ll point you in his/her direction
- Check out the hotel gym, come up with a creative circuit of exercises that are certain to make you sweat. Do it twice.
- If you’re somewhere warm – SWIM. Need I say more?
- Take advantage the landscape around you. Run hills, hike in the woods, walk on the beach. Enjoy your surroundings with the person/people you’ve traveled with!
Nutrition might be a little bit trickier, you’re not always preparing your own food and vacation is generally a time to indulge! I’m not discouraging eating out or having a few drinks, but try not to binge every meal! Here are some tips to eating while traveling:
-Research restaurants and grocery stores
-Use apps like “Healthy Out” to find healthy options
-Find a hotel room with a kitchenette to make simple meals
-Pack snacks like dried fruit, nuts, protein powder and homemade bars
-Pack supplements like vitamins and fish oil
-Pack work out clothes!
Drink Plenty of Water:
-This will help keep you full and curb your appetite
is better for fat loss. However, this methodology is quickly becoming old news in the light of HIIT work outs. Yes, with HIIT, the work outs are shorter, but you’ll actually be working harder than if you used the elliptical for an hour. Think about it this way, what burns more gas, stop and go city traffic for 20 minutes or putting your car in cruise control and going down the high for an hour? The stop and go traffic is going to burn up more of your fuel than going down the highway, and same holds for your body.
- HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won’t stop nagging you about the dishes.
- HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
- HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
- HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
- To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.
Body weight squat
Med Ball Slam
Big Rope Drills
Plank with shoulder tap